There’s too much riding on my shoulders for me to not show up every single day. Quads and Glutes #humpday 🐪 . Leg Extensions and Squats 3 x 30 warmup. 💥Megaset 3 Rounds. - Leg Extensions x 50. - Leg Press x 40. - Calf Extensions x 30. - Step-ups to Lunge Complex x 20. - Belt Squat (heavy) x 10. —- 🚨 Accepting new clients remote and in person. 📥 firstname.lastname@example.org
You can’t build from a deficit people! What is your body going to build from? Air? Witchcraft? Some black magic? If you want to build, then you have to eat! Period. . . You CAN lose FAT in a deficit and MAINTAIN muscle mass, but you can’t build. Calories need to be higher to build! So you have to decide... do you want to lose weight/body fat or do you want to build? Because you can’t do both at the same time! . . #themoreyouknow . . 💯% custom macros and workouts: www.uniqueperformancegym.com
🔹🔹🔹 COMMENT BELOW what type of gym you go to! (Commercial gym, crossfit gym, barbell gym, etc???) ⬇️⬇️⬇️ For step 4, we need to head to the rack, it’s now time to put the bar on your back! Start by grabbing the bar with your pinky finger on the inner line and your thumb on top of the bar. This is done because we want the bar to sit on your back, not in your hands, so your hands are there to push the bar into your back, and keeping your thumb over the bar focuses you to do that! • Next, go under the bar and place the bar under the spine of your scapulae! You can feel it by going over your shoulder and rubbing your shoulder blade, it’s the bony protrusion that sticks out! The bar should sit under that! When you get into this position, all of the muscle mass in your back, bunches up and creates a nice shelf for the bar to sit in! • Finally, step 5 is to take the bar out and squat! When you take the bar out of the rack, step back and find the same foot and toe position you had when air squatting. Now, take a big breath into your stomach and squat! • A few things to remember, you don’t have your elbows there to push your knees out, so, you’re going to have to do that on your own. Also, when you were getting used to the position, you were paused at the bottom, don’t pause here. Just hit the bottom and come right back up! That’s the low bar squat, if you have any questions, feel free to reach out, I would love to help!
It’s ok for your priorities to shift as your goals and dreams do 🤯 The picture on the left was taken 5+ years ago. I had just worked my first NCAA Super Regional and got to experience watching my school advance to their very first CWS appearance ⚾️ A couple months before this photo, you couldn’t convince me that I wanted to work in sports. I was coming off my first year interning with the Athletics Communications office and was exhausted 🙅🏼♀️ 3 weeks before the photo on the left, I worked the Big 12 Outdoor Track and Field Championship. It was one of the longest weekends I had ever worked, but by the end of it, I was open to working in sports again after college 🧐 In the picture on the left, you could NOT convince me that I WASN’T going to work in sports. From that point until I started my current job a year (to the date) later, all I wanted to do was work in sports 🥎 Fast forward to the photo on the right. I still LOVE sports, but now I know I was meant for so much more than the press box views and incredible moments I got to be a part of and call “work” 😎 If I was working in sports, I would have never had time to start barrel racing again. I would have never become a certified personal trainer. I would have never started Barrel Racer Fit 👩🏼💻 All this to say, it’s ok to change your path. There’s nothing that says you’re stuck doing the same thing forever. So if you don’t get that “dream job”, maybe you’re just meant to do more ✨ #barrelracerfit#barrelracer#iam1stphorm#1stphorm#1stphormlegionnaire#wreckem#texastech#betterbodies#certifiedpersonaltrainer#fitnesscoaching#personaltrainer#onlinepersonaltrainer#girlswholift#transformation#fitnessjourney#rodeo#ﬁtlife#fitchick#onlinecoaching#transphormation#phamily#personaltrainerlife#fitlifestyle#fortworth#texas
“Man arms” .... that’s what we used to call them. 🙈 . . . As a woman in my teen years and even into my late 20’s I used to HATE working my upper body. Mainly because I didn’t want “man arms”. I was conditioned to think “skinny” “weak” arms were beautiful and only guys were supposed to have defined arms. If my arms ever looked too “muscly” in photos (or even more terrifying- in real life) I was SOOOO self conscious... . . But as I grew more confident and more comfortable in my own skin, my mind set shifted. I became very comfortable with what I thought was beautiful... (not what I was conditioned to think)... Being STRONG. And more importantly, FEELING strong! . . So now, I flex for the camera. And I freakin LOVE it 💪💪💪 TAG your STRONG AND BEAUTIFUL BESTIE #strongisbeautiful
The key to success is consistency it’s about doing the work day in and day out! Don’t let that voice in your head stop you from achieving your goals. Stop comparing yourself to others just focus on being better than yesterday!- @trainwithquan “Success isn’t always about ‘Greatness’, it’s about consistency. Consistent, hard work gains success. Greatness will come.” - @therock